How To ... Save Your Neck

November 14, 2007|By ALISON JOHNSON Daily Press

With its small vertebrae, shock-absorbing discs, more than 30 muscles and eight nerve roots, the neck is an easily-injured spot. Doctors at Orthopaedic Surgery & Sports Medicine Specialists of Hampton Roads offer these moves to help prevent strains and arthritis symptoms:

* Don't slouch your head. Make sure your neck isn't thrust forward or your shoulders slumped. Instead, keep your back straight and your chin up. If you work on a computer, position the monitor so you don't have to look down to work.

* Support your back. When seated, keep your back straight against a firm backrest. Pull your chair in closer to your desk, table or steering wheel so you can sit back rather than hunch forward.

* Stretch your neck. One good move: Put one hand over the top of your head so it rests above the ear on the opposite side; then gently guide your head to that side. You also can turn your head to one side and slowly sweep your chin down toward your chest and over to the other side.

* Sleep wisely. Use a pillow that keeps your head at its normal angle to your body - not too thin but not too bulky, either.

* Treat injuries right away. If your neck is sore because of whiplash or another trauma, apply ice within 48 hours to reduce swelling. Try to hold the ice in place for 15 to 20 minutes at a time.

* Get help if needed. See your doctor or an orthopedic specialist if neck pain lasts longer than a few days. Treatment options include physical therapy, massage, prescription medicines and, in more serious cases, traction or surgery.